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Push Pull Delts
by Jonas T.
Program Description
Prioritized to allocate as much focus as possible to building a V-shape. The program revolves around getting stronger at incline bench, shoulder press and weighted pull-ups.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jun 03, 2024 07:41
Last Edited
Jun 03, 2024 08:03
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Dumbbell)
2 Sets
4
Squat (Barbell)
3 Sets
5
Lateral Raise (Machine)
1 Set
Day 2
1
Pull-Up (Weighted)
3 Sets
2
Wide Grip Lat Pulldown
3 Sets
3
T-Bar Row
3 Sets
4
Sumo Deadlift (Barbell)
2 Sets
5
Y Raise
1 Set
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
One Arm Lateral Raise (Cable)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Overhead Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Barbell)
2 Sets
7
Incline Curl (Dumbbell)
2 Sets